Are You Eating Enough?

Some things are sadly predictable. Extra winter poundage, for instance. Or the 3 o'clock slump, which sags before you like a hammock every afternoon. Here's a happier prediction: Eat more often- six meals a day instead of three--and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger. The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA). Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second. Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly." The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. Most guys trying to lose weight should eat between 2000 and 2500 calories per day (for a precise figure on your own calorie count, go to MensHealth.com/caloriecalc and plug in your weight and activity level). With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list--if they're small.

Breakfast: (6 to 8:30 a.m.)

You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman. This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day. 1. 110 calories: Latte with reduced-fat milk 2. 140 calories: Skippy brand Squeeze Stick of peanut butter 3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon 4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola 5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese 6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit 7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk 8. 300 calories: Peanut butter and jelly on a whole-grain English muffin 9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa 10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese

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